Do you have high blood pressure? Here's how running can help lower it

I don't know if you know that arterial hypertension, commonly known as high blood pressure, is known among medical circles as "the silent killer" and is a condition that affects millions of people around the world. Knowing that we are hypertensive is key to preventing serious health complications. From here, we have good news, physical exercise, especially running, can be a great ally. At RUNNEA we have talked to our cardiologist Javier Irazusta (Head of Cardiology at Policlínica Gipuzkoa) to corroborate whether running, combined with appropriate medical treatment, can be an effective strategy for controlling hypertension, thus improving the quality of life of those who suffer from it.

Understanding hypertension

Hypertension is a medical condition characterized by elevated levels of blood pressure in the arteries. In essence, this means that the heart must work harder than normal to circulate blood through the blood vessels. The causes of hypertension can be many, ranging from genetic, environmental and lifestyle factors, such as a diet high in salt, lack of physical activity and excess stress.

The prevalence of hypertension is steadily increasing. According to recent studies, it affects a significant percentage of the global adult population (1 in 3 adults), making it a leading cause of cardiovascular disease and stroke. Without proper control, hypertension can lead to serious complications, including myocardial infarction, heart failure, aneurysms, peripheral arterial disease, and is a major cause of chronic renal failure.

That is why it is so important to get hypertension under control, starting with lifestyle changes and, in many cases, medication, if our physician deems it appropriate. However, the role of physical exercise, and in particular running, is gaining prominence every year as an effective complement to help us lower those hypertension levels. Different studies have shown that regular physical activity helps to lower and control blood pressure, thus reducing the risk of complications associated with hypertension.

running as a therapeutic tool

running has been shown to be an important therapeutic tool in the management of hypertension, with several studies demonstrating that it can significantly reduce blood pressure. However, it is important to know that not all types of running have the same effect.

The intensity of the exercise plays a key role in this regard.

Running at a gentle pace and maintaining constant aerobic activityis beneficial, but recent research has found that intense exercise, such as high-intensity interval or interval training, offers even greater benefits in blood pressure control. These intense workouts increase cardiovascular capacity and improve the efficiency of the heart more effectively, which ultimately leads to a more significant reduction in blood pressure over the long term.

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However, we shouldn't do anything crazy. It is key to approach this type of training with caution. Not everyone with hypertension is able to perform high-intensity exercise without risk. Prior medical evaluation is essential to make sure you are fit for such activities. In addition, working under the supervision of a qualified personal trainer can help ensure that exercise is performed safely and effectively, tailored to each person's individual abilities and needs.

running, in its various forms, is thus presented not only as an activity to improve overall fitness, but also as a powerful ally in the management of hypertension. Accompanied by a comprehensive approach that includes medical treatment, a balanced diet and stress control, running is positioned as a key component in the management of this condition.

Additional health benefits of running

In addition to being an effective tool in the fight against hypertension, running offers a wide range of additional benefits that contribute to better overall health and well-being. These benefits extend beyond blood pressure control, positively impacting various aspects of physical and mental health.

1. Improved cardiovascular health: running strengthens the heart, increasing its efficiency and ability to pump blood. This not only helps lower blood pressure, but also reduces the risk of heart disease and improves blood circulation throughout the body.
2. Body weight management: As a high-calorie burning physical activity, running is an excellent tool for weight management. Maintaining a healthy weight is crucial for reducing the burden on the heart and blood vessels, which in turn can help control or prevent hypertension.
3. Improved metabolism and glucose control: Regular running helps improve metabolic efficiency and blood glucose regulation. This is especially beneficial in preventing or managing conditions such as type 2 diabetes, which often accompanies hypertension.
4. Mental health and stress reduction: running not only benefits the body, but also the mind. Regular physical activity releases endorphins, known as the happy hormones, which improve mood and reduce stress and anxiety. Effective stress management is an important component in the control of hypertension.

Practical guide for runners

If you are reading this report in RUNNEA, I understand that you already run, or have the idea of starting to do so. In that case it is important that you have some key guidelines to incorporate running into your life effectively and safely.

1. Pre-medical evaluation: Before starting any running program, especially if you already have a diagnosis of hypertension or associated risks, it is crucial to get a medical evaluation. This will help determine the appropriate intensity level and any specific precautions to consider.
2. Gradual start: For new runners, it is important to start gently and increase the intensity and duration of exercise gradually. Starting with brisk walking or light jogging is a good way to get the body accustomed to exercise.
3. Consistency and routine: Establishing a regular running routine is essential. It is recommended to run several times a week, maintaining a balance between rest and exercise to avoid overtraining.
4. Monitor blood pressure: For those with hypertension, keeping track of blood pressure before and after running can provide valuable information about how the body is responding to exercise.
5. Listen to the body: Paying attention to the body's signals is crucial. If you experience any unusual pain, dizziness or discomfort, it is important to stop and consult a medical professional.
6. Adequate hydration and nutrition: Maintaining adequate hydration and following a balanced diet is critical to support a running routine. This includes consuming sufficient carbohydrates, protein, healthy fats and essential micronutrients.
7. Proper running shoes apparel and running shoes: Wearing proper running shoes apparel and running shoes for running can prevent injuries and make the running experience more comfortable and effective.

The combination of medication and sport in the management of hypertension

Arterial hypertension, identified as the main risk factor for mortality and affecting approximately one third of the adult population, requires a comprehensive approach for its effective management. In this context, the combination of medication and physical exercise, particularly high-intensity aerobic exercise, emerges as an optimal treatment strategy.

• Importance of medication: Daily medication for hypertension is critical to stabilize blood pressure. These medications work in different ways to lower blood pressure, either by relaxing blood vessels, decreasing blood volume or reducing the workload of the heart.
• Role of physical exercise: In parallel, regular physical exercise has been established as a primary line of treatment. The beneficial effects of exercise are manifested even after a single session. This phenomenon, known as post-exercise hypotension, can reduce blood pressure values for up to 24 hours after cessation of physical activity.
• Combined effects of medication and exercise: Combining medication with exercise, especially with intense aerobic routines, results in more effective blood pressure control throughout the day. This synergy between medication and exercise is particularly noticeable when exercise is intense. In the long term, this combination exerts additive and summative effects on blood pressure reduction, outweighing the benefits that each treatment offers separately.
• Intense exercise: High-intensity aerobic exercise sessions, performed three times a week, have been shown to be particularly effective. These sessions not only improve cardiovascular capacity and physical endurance, but also optimize the body's response to hypertension medication.
• Practical considerations: To implement this combination of treatment, prior medical evaluation is essential, especially for those who are new to exercise or have pre-existing health conditions. Supervision by a qualified health professional and/or personal trainer is critical to ensure a safe and effective approach.

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